10 x Two handed swings
10 push-ups with right hand on Bell
10 push-ups with left hand on bell

Repeat down to one.

10 deep goblet squats
10 lunges right leg without bell
10 lunges left leg without bell
Repeat down to one

10 two handed up right rows
10 kettlebell high pulls right arm
10 kettlebell high pulls left arm

Repeat down to one

10 bicep curls with kettle bell
10 cleans with Right arm
10 cleans with left arm
Repeat down to one
Doubles with partner – swing, clean, squat, press rounds of 3,4,5 & 6

Big Finisher

Snatches x 5 each arm

Thrusters x 5 each arm

Goblet squats x 5

Single arm swings x 5 each arm

5 burpees

Repeat x 2

COT

YE OLDE NAKED MOLESKINE

Record turnout for 2018 at Meathead this morning and it may have something to do with the temperature being above 20. YHC likes to think it was the promise of a tough workout and quality tunes of the 90’s variety. As I pulled into the parking lot Fireman Ed was already yapping away and I considered tapering the workout to allow for his green bell and lack of form but we ended up sticking to the plan banging out 124 merkins in the first few minutes. Here are some things we learned this morning:

Country Livin was born in 1989 and his mum would not let him listen to “Pretty Fly for a White Guy”

Young Love and Fireman Ed were talking about the dangers of the “fake pill”…

Tackling Dummy came out for his first F3 workout of 2018 #kotters

Been Around the World by Daft Punk is one of the most annoying tunes ever.

MMM Bop is not the theme tune of Marshville, NC.

Witch Dr and Blazing Saddles are getting dangerously close to 50!

High Tide hinted at a name change to Roll Tide.

Good crack today fellas. Thanks for coming out and keep up the momentum for 2018.

Announcement: New Third F named the ManCave meats at Arboretum Panera Bread at 6:30 am on Fridays. Going through the daily study of www.hereadstruth.com

I hope that you had a great Christmas. I have spoke to many of you about a paintball day this Saturday from 12-3pm at Palmetto Hills Paintball in Rock Hill, SC.

I have a private ref scheduled for our group and it should be a good chance to blast your kids on some fun courses! We have around 20 committed right now and we could easily double that. Here is some info to help you make the decision:

Time and Date: Saturday 12/30/2017 from 12pm-3pm (get there 30 mins early to rent equipment)

Cost: $20 ish per person for rental guns, masks, air, field time etc depending on amount of paintballs you use. I usually go to Dicks and get 4000 paintballs for $55 to save money and have plenty to play. Paint is more expensive on site.

Other info: Kids are supposed to be 10 or older and you have to sign waiver. Games are high powered so no pansy kids who may cry and it will be cold and it will sting. Have them wear layers and you can always rent a protective vest if you want for $3.00

Good crowd today with some blasts of the past. Country Livin came back from a 4 year hiatus looking buff and obviously married life is treating him well! Crotch Rocket killing the sprints looking way less than the 50 years he admitted to in COT #respect. Bananas is back in the F3 groove and he finally stopped yapping about 20 mins in! Lots of guys pushing it hard today after the snatch/manmaker combo at the top of the ticket about caused me a #Qfail. Sorry about the sound system today lads – need to get back to the Beats Pill so all of you could enjoy the 90’s anthem inspiration.

Thanks to Tulip for taking us out and for Tackling Dummy’s recap of a great weekend of F3 support for the Exceptional Foundation.

The Meathead boys came out in force for a tough old workout today at Elizabeth Lane.

THE THANG

Quick stretch, warm up, and disclaimer

10 snatches each arm

10 merkins

10 swings each arm

10 merkins

10 high pulls each arm

10 merkins

10 clean and press each arm

10 merkins

Repeat above exercises with 8,6,4 reps

50 sec killers

40 sec two handed swings – 10 sec tbags

30 sec two handed swings – 20 sec tbags

20 sec two handed swings – 30 sec tbags

10 sec two handed swings – 40 sec tbags

40 sec upright rows – 10 sec OH press

30 sec upright rows – 20 sec OH press

20 sec upright rows – 30 sec OH press

10 sec upright rows – 40 sec OH press

40 sec alt swings – 10 sec goblets

30 sec alt swings – 20 sec goblets

20 sec alt swings – 30 sec goblets

10 sec alt swings – 40 sec goblets

Partner up

Alternate KB partner burpees with double snatches up to 5.

Mary

V ups feet touch KB 8, 6, 4, 2

Louganis 2, 4, 6 , 8

COT

YE OLDE NAKED MOLESKINE

Having not swung the KB’s much the last couple of weeks YHC put down on paper what appeared to be a modest workout to get back in the fold but after 8 mins this was clearly not the case. Faultine was complaining, Blazing Saddles was cursing his new 45 KB, and Horsehead had started eyeing up the flatbed of his pick up truck for where to collapse. The fellas held on and got through the “50 second killers” as well only to be met with the burpee double snatch finisher which combines all of the exercises you hate in one swoop (except for Turkish get ups!) No Regerts killed was the only one who looked like he could do those all day long…

Good group of lads and good efforts by all. Have a great day! BD

ANNOUNCEMENTS

Sign up for F3 Golf

Our new Yoga Studio in SouthPark www.vibe5fitness.com is having a 5 day for $5 special so get your wives out there! As I mentioned they have a teen athlete class Sun Oct 1st to get your kids flexible for their sports too.

With the weather last night in our neck of the woods the warm up to Thunderstruck was very apt. In between SSH’s and IW’s and lunges it was a burpee for everytime “thunder” was mentioned. 33 times total so the pax were nice and warm come the KB portion. Lots of supersets today and the temptation to drop the bell was immense. Great job by all today!

18 men at Kevlar just about dodged the downpour and left better for it.

THE THANG

Run to cross in middle of campus
Warm up exercises.
5 burpees run a lap of church
10 burpees run a lap of church
15 burpees run a lap of church
20 burpees run a lap of church

Back up to soccer field and partner up

Exercise 1 – sprint to first tire 5 air squats sprint back and partner goes. Increase air squats to by 5 to all four tires.
Exercise 2 – sprint to first tire 10 wide arm merkins sprint back and partner goes. Increase merkins by 5. Partner waiting does plank leg lifts.
Exercise 3 – sprint to first tire 6 jump squats sprint back and partner goes. Increase by 2 each time to all four tires. Partner waiting does flutters.
Exercise 4 – backward sprint to first tire burpee and forward sprint back. Increase by 1 each time to all four tires.
Exercise 5 – suicides to all four tires and partner waiting does dollys.

Not a great deal of time to catch the breath today especially once the burpee lap combo kicked in. Rare sighting of TR and the orange jeep today which was a special treat. Fireman Ed was his usual chipper self, Harley complaining about the lack of fun on Fun Friday, Picasso killing it on the tire sprints, Whip and Rhapsody reminding us of how fast we used to be in the glory days. YHC did not cater the tunes to Cinco De Mayo whatsoever but Faultline was certainly loving the tunes singing along to Pearl Jam and Two Princes.
Thanks for allowing me to lead. Have a great weekend. BD

Announcements: Compass on Friday mornings ChikFilA – going through the book of Proverbs. Come on out for some “nuggets” of wisdom from King Solomon. Next week Ch 3.

Form a circle and depending on weight of bell pax were given a specified exercise to perform for 40 secs. At end of 40 secs pax moved right performed merkins/burpees during the 30 sec rest. Heavy bell was 50Lb plus, medium 45-40LB, lighter below 40LB. Exercises below:

Good crowd and lots of debating the music which was supposed to be from the 90’s. For some this was college and others it reminded more of high school and then for others the ride to kindergarten # RESPECT!
Brown asked for some cardio KB’s today and there was a lot of heavy breathing and sweat stained sleeveless going on some hopefully mission accomplished. Good seeing Scratch N Win back out although he looked very peekish and didn’t say a lot and was as the guy next to him in the circle I was awaiting a merlot spillage.
YHC helped the tall guys out today especially Freedom, Tackling Dummy, and Hoover in the option of merkins over burpees for anyone over 6 feet. It seemed like several others were very generous with there height estimations or they were just #smoked.
Thanks for the lead.

The men of Meathead may have met their match today in a pretty grueling workout. It was too much for one individual named Brown who struggled from the start and switched from a 50 lb bell down to a 35 lb bell and finally back to his car before the clock struck 6 am. Apparently “nature called” but there were several questioning his manhood as the wheels screeched out of Elizabeth Lane!
There wasn’t much standing around today and we hit it early and hard with the swing/merkin combo that got the grunts going early. YHC threatened to repeat exercises should KB’s hit the ground so the forearms were raging trying to keep the KB’s moving.
Nice job by all. Thanks for allowing me to lead!

ANNOUNCEMENTS

Friday – Third F Compass group meets at Arboretum Chick Fil A – 6:30am. Going through Lent study at www.hereadstruth.com

Wednesday – Third F new study at 11:45am at Le Peep in Arboretum going through the book of John. Starts next week.

Circle up
KB merkins and rock hoppers up to 5 merkins and 20 rock hoppers

Done

YE OLDE NAKED MOLESKINE
What a crew this morning! Lots of congratulations going around about the big Clemson win with Fireman Ed and Busch leading the charge.They just kept on coming and with a final tally of 30 pax it was a good group but not too much time to chit chat with the speedy low slow squat and me wanting to get to the meat and potatoes. After speaking with Bananas yesterday the plan was to get the heart and the lungs going while working on strength. Hoover said his heart was about to burst during round 4 so I guess mission accomplished. Brown hates the running and his quick exit this morning was hopefully a work related issue and not him coughing up a lung. Other highlights: Freedom getting out in front, Header’s new Simba look, Lex Luthor keeping the Go Ruck dream alive, Good Hands and his pitiful dry dogs, someone complaining about slippery bells…
Its a good time to get back in the saddle and stay consistent. I know I need it and its lads like you that make me wake up at unearthly hours to get healthy, have a laugh, and forge friendships that makes the sacrifice well worth it. Thanks for allowing me to lead. BD

Track work
2 burpees and run lap
4 burpees and run lap
6 burpees and run lap
8 burpees and run lap
10 burpees and run lap

Jack Webb
Diamond merkins and LBC combo up to 10 and 40 respectively

COT

YE OLDE NAKED MOLESKINE
17 able bodied men descended upon Kevlar this morning to find Tiger Rag and Horsehead swinging their bells to the tunes of NSync. It reminded me of an awkward morning with Header back in my younger days when we swung away to the Eternal Flame…
After getting texts from Spackler last night saying how he had “burned way more calories at Orange Theory than any F3 workout” the goal was to get going quickly today limiting the warm up time and getting the heart rate racing. So after an abbreviated SSH and IW combo the clock was out to get to the merkins/squats/parker peter combos. During the second round of air squats that’s when the lightning bolt hit and all went to absolute pot. The back went, the legs tingled, and the plan was out the window. Guys were trying to Q-Jack for my own well being but as Winston Churchill once said “never, never, never give up!” Now I gave up working out but felt that the men of Kevlar needed guidance and direction and a fine playlist to get them motivated. I have no idea as to whether it was a decent workout but I do remember Alf whining after his 6h or 7th lap that “this wasn’t fun Friday anymore”.
Hope you got something out of it today. Thank you to Tackling Dummy for taking us out today. Have a good weekend lads!